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Fit Mom: 12 Weeks Fitness Program
Workout Overview
Week 1
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bodyweight Squat | 1 set | 20 reps | 15s | Take as many sets as required to complete the prescribed number of reps. |
2. General Side Plank â–¶ | 1 set | 15s | 15s | Hold for 15 seconds each side. |
3. Crunches â–¶ | 1 set | 25 reps | 15s | Take as many sets as required to complete the prescribed number of reps. |
4. Jumping Jack â–¶ | 1 set | 35 reps | 15s | Take as many sets as required to complete the prescribed number of reps. |
| 5. Bodyweight Lunge | 1 set | 15 reps | 15s | Do 15 reps each leg. Take as many sets as required to complete the prescribed number of reps. |
| 6. Wall Sit | 1 set | 25s | 15s | |
| 7. Sit Up | 1 set | 10 reps | 15s | |
| 8. Butt Lift (Bridge) | 1 set | 10 reps | 15s | |
9. Close Grip Push Up â–¶ | 1 set | 5 reps | 15s | If you are unable to perform push up with proper form, you may perform bench push up or knee push up. |
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Day 2
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bodyweight Squat | 1 set | 10 reps | 15s | |
| 2. Plank | 1 set | 30s | 15s | |
| 3. Crunchesâ–¶ | 1 set | 25 reps | 15s | Take as many sets as required to complete the prescribed number of reps. |
| 4. Jumping Jackâ–¶ | 1 set | 10 reps | 15s | |
| 5. Bodyweight Lunge | 1 set | 25 reps | 15s | Do 25 reps each leg. Take as many sets as required to complete the prescribed number of reps. |
| 6. Wall Sit | 1 set | 45s | 15s | |
| 7. Sit Up | 1 set | 35 reps | 15s | Take as many sets as required to complete the prescribed number of reps. |
| 8. Butt Lift (Bridge) | 1 set | 20 reps | 15s | Take as many sets as required to complete the prescribed number of reps. |
| 9. Close Grip Push Upâ–¶ | 1 set | 10 reps | 15s | If you are unable to perform push up with proper form, you can do bench push up or knee push up. |
Day 3
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bodyweight Squat | 1 set | 15 reps | 15s | |
| 2. Plank | 1 set | 40s | 15s | |
| 3. Crunchesâ–¶ | 1 set | 30 reps | 15s | Take as many sets as required to complete the prescribed number of reps. |
| 4. Jumping Jackâ–¶ | 1 set | 50 reps | 15s | Take as many sets as required to complete the prescribed number of reps. |
| 5. Bodyweight Lunge | 1 set | 25 reps | 15s | Do 25 reps per leg. Take as many sets as required to complete the prescribed number of reps. |
| 6. Wall Sit | 1 set | 35s | 15s | |
| 7. Sit Up | 1 set | 30 reps | 15s | Take as many sets as required to complete the prescribed number of reps. |
| 8. Butt Lift (Bridge) | 1 set | 25 reps | 15s | Take as many sets as required to complete the prescribed number of reps. |
| 9. Close Grip Push Upâ–¶ | 1 set | 10 reps | 15s | If you cannot do push up with proper form, you can do bench push up or knee push up |
Day 4
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bodyweight Squat | 1 set | 35 reps | 15s | Take as many sets as required to complete the prescribed number of reps. |
| 2. Plank | 1 set | 30s | 15s | |
| 3. Crunchesâ–¶ | 1 set | 25 reps | 15s | Take as many sets as required to complete the prescribed number of reps. |
| 4. Jumping Jackâ–¶ | 1 set | 25 reps | 15s | |
| 5. Bodyweight Lunge | 1 set | 15 reps | 15s | Do 15 reps each leg. Take as many sets as required to complete the prescribed number of reps. |
| 6. Wall Sit | 1 set | 60s | 15s | |
| 7. Sit Up | 1 set | 50 reps | 15s | Take as many sets as required to complete the prescribed number of reps. |
| 8. Butt Lift (Bridge) | 1 set | 35 reps | 15s | Take as many sets as required to complete the prescribed number of reps. |
| 9. Close Grip Push Upâ–¶ | 1 set | 20 reps | 15s | Take as many sets as required to complete the prescribed number of reps. If you can not perform push up with proper form, do bench push up or knee push up. |
Day 5
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bodyweight Squat | 1 set | 25 reps | 15s | Take as many sets as required to complete the prescribed number of reps. |
| 2. Plank | 1 set | 60s | 15s | |
| 3. Crunchesâ–¶ | 1 set | 30 reps | 15s | Take as many sets as required to complete the prescribed number of reps. |
| 4. Jumping Jackâ–¶ | 1 set | 50 reps | 15s | Take as many sets as required to complete the prescribed number of reps. |
| 5. Bodyweight Side Lunge | 1 set | 30 reps | 15s | Take as many sets as required to complete the prescribed number of reps. Do 30 reps each leg. |
| 6. Wall Sit | 1 set | 45s | 15s | |
| 7. Sit Up | 1 set | 40 reps | 15s | Take as many sets as required to complete the prescribed number of reps. |
| 8. Butt Lift (Bridge) | 1 set | 50 reps | 15s | Take as many sets as required to complete the prescribed number of reps. |
| 9. Close Grip Push Upâ–¶ | 1 set | 30 reps | 15s | Take as many sets as required to complete the prescribed number of reps. If you can not perform push up with proper form, do bench push up or knee push up. |
Date Created: 12/12/18, 5:31 AM
Last Updated: 5/20/20, 2:22 AM
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